Splits for a 3:45 marathon
The race clock at each marker at even pace, the steadiest way to run it.
| Kilometres | Race clock |
|---|---|
| 5 km | 26:40 |
| 10 km | 53:19 |
| 15 km | 1:19:59 |
| 20 km | 1:46:39 |
| Half | 1:52:30 |
| 25 km | 2:13:19 |
| 30 km | 2:39:58 |
| 35 km | 3:06:38 |
| 40 km | 3:33:18 |
| Finish | 3:45:00 |
| Miles | Race clock |
|---|---|
| 1 mi | 8:35 |
| 5 mi | 42:54 |
| 10 mi | 1:25:49 |
| 13.1 mi | 1:52:30 |
| 15 mi | 2:08:43 |
| 20 mi | 2:51:38 |
| 25 mi | 3:34:32 |
| 26.2 mi | 3:45:00 |
Going out a little slower protects the second half. With a 1% negative split, the first half is 5:23 per km and the second 5:17 per km, for the same finish time.
Print a pace band for 3:45:00, with the race clock at every kilometre or mile.
What a 3:45 marathon takes
Riegel’s formula, the one Run 42 uses for every pace in your plan, puts these times on the same level:
- 5K · 23:28
- 10K · 48:55
- Half marathon · 1:47:55
A recent 10K faster than 48:55 says the speed is there; the long runs of a plan build the rest. Slower than that, the race time predictor gives a goal to start from.
In VMA terms, a 3:45 marathon needs 13.8 to 15 km/h: the lower figure for a runner with strong endurance, the higher one for most amateurs. See VMA for the marathon.
Training paces for a 3:45 marathon
These are the paces Run 42 puts in a plan for this goal.
Most of the week is easy running; threshold and VMA come in one or two sessions a week. See training pace zones for what each one does.
How a 3:45 marathon ranks
A 3:45 finish is faster than 83% of finishers: top 24% among men and top 9% among women, from 35 million race results analysed by RunRepeat. See Average marathon time.
Train for 3:45
Run 42 builds a 12 to 24-week plan for this goal to your own race day, with every session at these paces. For a sample, see the Sub-3:30 marathon plan.
Other goal times
Every goal from 2h30 to 6h00 in the marathon pace chart
Frequently asked
What pace is a 3:45 marathon?
5:20 per km, or 8:35 per mile, held for the whole 42.195 km: 11.3 km/h.
What is the halfway split for a 3:45 marathon?
1:52:30 at even pace. With a 1% negative split, you pass halfway in 1:53:38.
What 10K time do I need for a 3:45 marathon?
About 48:55, by Riegel’s formula. A 5K of about 23:28 or a half marathon of about 1:47:55 point to the same marathon.
Is a 3:45 marathon good?
It is faster than 83% of finishers: top 24% among men and top 9% among women.
